The Workout

To determine the speed you should start the workout at, subtract 3.0 mph from your maximum speed goal. For example, if the fastest you can run for 60 seconds on the treadmill is 8.0 mph, you would start your first interval at 5.0 mph. There will be three blocks of intervals: four at 90 seconds, four at 60 seconds, and four at 30 seconds. Between each interval you will get one minute of rest (either walk or jog) and in between each block you will get two minutes of rest. As the incline decreases during each interval, the speed will increase. You will start each block at the same speed you finished at during your previous interval. Ultimately you have the control over your speed, so feel free to decrease or increase your speed as needed. Stay focused and have fun!